DOMS

What does DOMS stand for?

DOMS stands for Delayed Onset Muscle Soreness is the sore feeling you get approximately 12-24 hours after a tough workout. 

For some people it can kick in as soon at 6 hours post exercise however it tends to peak around the 48 hour mark. (for me 2 days after leg day and im in a world of pain!)

DOMS is different to regular soreness in a number of ways including severity and duration (regular muscle soreness will occur immediately).

What causes DOMS?

DOMS was thought to be caused by lactic acid build up in muscle tissue however scientists have now disproven this. 

Regular muscle soreness is mainly due to microtrauma to muscle fibres (e.g the tearing of small fibres in muscle during exercise) whereas DOMS is mainly caused by the body's inflammatory response to exercise.

DOMS is also influenced by:

1. The body's inflammatory response system: This is activated after resistance training and water is drawn to the damaged body part and there is an increased  pain sensitivity (especially to exercise)
2. Athletic conditioning: How used to training (or a specific exercise) your body is can impact the level of DOMS. For example, when i follow the same training program for a long period of time i do not feel DOMS unless i have upped the weights. 
3. Age: Younger athletes are more susceptible to DOMS as they are not yet conditioned to handle intense workouts. Also Older athletes are more susceptible as recovery responses can decrease with age. 
4. Structural damage to tendons and muscle tissue: this triggers the body's inflammatory response system as mentioned above.

Prevention and Treatment

1. Ensure you get adequate rest and relaxation - DOMS can be aggravated by stress
2. Drink lots of water - DOMS can be aggravated by dehydration 
3. Take Omega 3 supplements or eat oily fish 3 times a week as fish oil aids recovery (anti-inflammatory properties)
4. Caffeine intake - scientists suggest that caffeine can reduce DOMS as it acts as a blocker to central nervous receptors relating to pain
5. BCAAs - BCAAs increase protein synthesis and prevent muscle breakdown which helps to maintain tissue after intense training

Myth: Although stretching is good practice to prevent injury and to maintain flexibility it will  not prevent DOMS (I still encourage stretching for various other reasons!)


Sources:
http://www.bodybuilding.com/fun/south127.htm
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx
http://www.mensfitness.com/training/pro-tips/5-ways-beat-workout-soreness/slide/1
http://www.myosynthesis.com/doms-muscle-soreness

Nutritional Program - completely tailored to you!

Every body is completely different - what one person can eat or drink to reach their nutritional or fitness goals is likely to be different to what will work for you. 

I create nutritional programs that are completely tailored to you. I look at a number of different aspects to create a plan that will enable you to reach your goal.

In my plans I provide:

• Analysis of your current food intake 
• Calculation of daily calorie needs (to reach your goal)
• Recommendation of daily "Macro" - Carbohydrate, Protein and Fat intake
• A guideline to how much Water you should be drinking
• Recommended meal plan - to fit your goals
• Guide to carb loading
• Guide to eating for peak competition fitness

If you are interested in your own tailored Nutritional Program please email: viccimurphynutrition@gmail.com

Step 1: Analysis of Current Food Intake

• I ask you to complete a food diary so that I can understand what your current starting point is - this is really important because if you straight away jump to a nutritional plan that is too low in daily calories from your previous eating habits you will suffer from Metabolic Syndrome (essentially your body panics and thinks i dont know when my next meal is so it holds onto all energy and you wont lose weight!)
• In this stage i will also ask you questions about your lifestyle - what are your goals, do you do any exercise (if so what type how frequent etc) so that i can build a plan that is really effective for you!

Step 2: Macro Levels (Carbohydrate, Fat, Protein % of total Calories)

• Based on the above I will calculate how many calories you should be eating a day - but also i will guide you on what 'Macros" split you should have (the proportion of macro-nutrients Protein, Carbohydrate and Fat). 
• I also guide you on water intake and supplements (if required)

Step 3: Tailored Meal Plan

• I will create you a meal guide to follow - how many meals a day, what to eat, when to eat
• Guide to pre and post workout food
• Competition eating (e.g. carb loading & tapering for a race day, what to eat on the day of a tournament)

Step 4: 8 weeks of Guidance

• I provide guidance for an 8 week period - we will tweak your plan occasionally to better fit your lifestyle and food preferences. I am all about making changes that you can stick to.
• I ask that you weigh yourself (and preferably take measurements) once a week only - at the same day each week, before you eat anything and after you go to the bathroom.
• This is optional however most of my clients will send me progress pictures ( i think the accountability really helps keep you motivated :) )